2019-06-01_Healthy_Food_Guide_UK_(2)

‘ThisNorthAfricandishis quitesimplya

tomato-basedstewmadewithonions,garlicand

peppers,witheggspoachedinthemixture.It’s

a home-comfort-stylemealthat’seasyonthe

calorieswitha slightchilliheat.Serveit with

somenewpotatoesandgreenvegetables

or just on its own as a light meal.’

3

PERSERVING

277kcal 8gfibre

10gfat 18gprotein

2.7gsaturates 0.5gsalt

22gcarbs 182mgcalcium

19g sugars 5.8mg iron

Shakshuka

prep 10 mincook 25 minserves 2

vegetarian gluten free

dairy free

Low-caloriecooking spray oil

1 onion,sliced

1 redpepper,deseededandsliced

1 yellowpepper,deseededandsliced

2 garliccloves,finelychopped or grated

½tspgroundcumin

¼tspmildchillipowder

400gcanchopped tomatoes or cherry

tomatoes

Pinchgranulatedsweetener

1tsplemonjuice

100gspinach

Handfulchopped fresh parsley or

coriander

4 medium eggs

1 Spraya largenon-stickfryingpan

withoilandsetovera mediumheat.

Addtheonionandpeppersandcook

for4–5minuntiltheyhavestartedto

soften.Addthegarlicandcontinue

cookingfor4–5min.Addthecumin

andchillipowderandstirfor1 min

orso,thenstirinthetomatoes,

sweetenerandlemonjuice.Cook

forabout2 min,stirringoccasionally.

2 Stirinthespinach,thenturnthe

heatdowntolow,coverandcook

for5 min.Seasonwithblackpepper.

3 Sprinklehalftheparsleyor

corianderoverthetomatomixture,

thenmake4 wellsinthemixand

crackaneggintoeachone.Sprinkle

theeggswithpepper,coverwitha

lidorfoilandsimmerovera low

heatfor8–10minif youlikeyour

eggsrunny,ora bitlonger if you

preferthemfirmer.

4 Removefromtheheat,sprinkle

withtheremainingparsley or

coriander and serve.

Shakshuka

Best off the shelf

58 HEALTHY FOOD GUIDEJUNE 2019